Pregnancy yoga instructors
If your instructor doesn’t have experience of teaching yoga to women during pregnancy, they may recommend that you switch to someone who does.
Some breathing exercises and positions aren’t good for pregnant women, especially if you have symphysis pubis dysfunction (SPD)/pelvic girdle pain (PGP). Therefore, it’s important you are following the advice an experienced pregnancy yoga teacher.
Balancing with a baby bump
For standing positions, use a support if you need to. This could be a wall or a chair, for example.
Your body produces a hormone called relaxin during pregnancy, which softens your ligaments (the tissue between your joints). It’s important not to overstretch or push yourself too hard during yoga as it can cause injury.
Listen to your body, go slowly and stop if the position feels painful.
Pregnancy yoga classes should avoid positions where you’re lying on your back after the first trimester, but if you go to your normal yoga class you will need to remember this.
Hot yoga and pregnancy
If your preferred yoga style before pregnancy was hot yoga or Bikram, move to a gentler style. Doing yoga in a heated room puts you in danger of overheating, which is not good for you or your baby.
Not in itself. In fact, women with uncomplicated pregnancies who exercise have been shown to have a reduced risk of premature birth.
No. Exercise has not been shown to cause miscarriage. If your pregnancy is uncomplicated, it is safer to exercise than not.
Most types of exercise are fine even if you are overweight. Being active during your pregnancy is safe and healthy for you and your baby.
Yes. Yoga is a great exercise to do during pregnancy as it doesn’t put too much strain on your joints. It has also been shown to reduce anxiety and to help women stay calm in pregnancy and labour.
As you’re used to running, it’s fine to carry on during your pregnancy as long as you feel comfortable.
As long as you feel comfortable and you have no medical issues in pregnancy, you can carry on exercising right up until your baby is born.
- RCOG (2006). Exercise in Pregnancy: Statement No. 4, London, Royal College of Obstetricians and Gynaecologists. https://www.rcog.org.uk/globalassets/documents/guidelines/statements/statement-no-4.pdf.
- RCOG (2017) Physical activity in pregnancy infographic: guidance: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/622623/Physical_activity_pregnancy_infographic_guidance.pdf
- Evenson KR, Barakat R, Brown WJ, et al (2014). Guidelines for Physical Activity during Pregnancy: Comparisons From Around the World. Am J Lifestyle Med 2014;8(2):102-21. doi: 10.1177/1559827613498204.
- Amercian College of Obstetricians and Gynaecolgists (2015). Committee Opinion No. 650: Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstet Gynecol 2015;126(6):e135-42. doi: 10.1097/AOG.0000000000001214.
ℹLast reviewed on July 31st, 2018. Next review date July 31st, 2021.